Live Longer By Doing This One Thing!
We’re here to share a game-changing health hack with you—and guess what? It’s as simple as putting one foot in front of the other. Yes, we’re talking about walking. It might seem ordinary, but the benefits are extraordinary. Did you know:
Walking speed can predict lifespan and quality of life
10,000 steps a day Is a myth!
Tracking 1 simple thing daily can exponentially improve your adherence to your new walking habit
A few simple exercises can make sure you’re walking for the long haul
Want To Live Longer? Your Walking Speed Might Hold a Key!
Did you know that your walking speed could be a crystal ball for your lifespan? Research suggests that a strong connection between how fast we walk and how long we might live. A study conducted in 2011 suggests:
Less than 1.3 mph? You might be at a higher risk of early mortality if you’re over 65.
1.8 mph? You’re in good health territory.
2.2 mph or faster? You’re possibly looking at a longer-than-average life expectancy.
In short, the faster you walk, the better your chances of sticking around for the long haul. So, lace up those sneakers and aim to walk a mile in 30-36 minutes or less. Your future self will thank you.
Debunking The 10,000 Step Myth: How Many Steps Do You Really Need?
For years, 10,000 steps a day has been hailed as the gold standard for fitness, but recent research suggests that even fewer than 5,000 steps can offer significant health benefits. Here’s why:
Realistic Goals: It doesn’t matter where you start, as long as you are consistent and keep improving. Ensuring goals are achievable helps build a consistent walking habit.
Lower Mortality Rates: Just over 2,300 steps a day can start to benefit the heart and blood vessels. According to a study, physical fitness (defined as improved cardiovascular response and lung capacity in response to exercise) reduces the risk of premature death, while declining fitness increases the risk. Other meta-analysis studies have shown that anything below 5,600 steps/day can indicate increased mortality rates.
Quality Over Quantity: Focus on walking at a steady pace that elevates your heart rate and keeps you walking form stable without making you gasp for air.
Tips for Varying Your Pace and Intensity
Monitor Heart Rate: Aim for 50-70% of your maximum heart rate (MHR). Calculate MHR as 220 - your age. Walk at a pace that keeps your heart rate in this zone. This means that if you are 60 years old: 220-60 = 160 as your max heart rate. Your range would be 80-112 for walking intensity.
Use RPE Scale: Don’t have a heart rate monitor? Use the Rate of Perceived Exertion (RPE) scale (located below) from 1-10. Aim for an RPE of 4-6 for moderate intensity and ramp up to periods of 7-8 when you are increasing intensity during intervals.
Incorporate Intervals: Alternate between brisk and slow walking. Add inclines or uneven terrain for a greater challenge. Varying intensity can help to improve your resilience and your physiological response to exercise. Use the RPE or a heart rate monitor to figure out your varying intensities.
Listen to Your Body: Adjust pace based on how you feel or when your walking form becomes unstable. Ensure you’re challenged but not overwhelmed.
Focus on these tips to make your walks more effective and enjoyable, and remember, every walk counts to add steps to your years and years to your steps!
Sustainability Tips: Make Walking a Habit
To turn walking into a lasting habit, try linking it to an existing routine:
After Dinner: According to a 2022 study in the journal Sports Medicine, walking as little as two to five minutes after a meal can help lower your blood sugar, improve your digestion and more. Studies have shown blood sugar levels will spike within 60 to 90 minutes after eating, so it’s best to get moving soon after finishing a meal.
Before Breakfast: Start your day with a morning walk. Research suggests that the earlier in the day you choose to start your routine, the more likely you are to complete it. We have the most will power and discipline earlier in the day when we are not tired.
Expert Tips To Maximize Your Stride
Mix It Up: Tired of the same old sidewalks? Switch to trails, grass, or gravel to challenge different muscles and improve your balance. Your body—and mind—will thank you for the variety.
Track Your Progress: Use a pedometer or smartphone app to monitor your daily steps. Seeing objective progress will reinforce your new habit. Be aware that some devices, like Fitbit, may inflate your step count compared to others like the Apple Watch. Research smart watch accuracy before purchasing to ensure you get reliable data.
Link Walking Habit to a Trigger: Walking everyday after a meal has been shown to lower the glycemic index of a meal (improving blood sugar levels) and aiding in digestion. More than that, it has been proven that when you link a new habit (like walking) to an established habit (eating dinner) you are more likely to keep this habit for a longer time with less effort.
Supercharge Your Routine With These Exercises
Want to take your fitness to the next level? Compliment your walking routine with these exercises:
Resistance Training: Strengthen your muscles and bones with weightlifting or resistance bands 2-3 times a week.
Balance Exercises: Improve stability and prevent falls by practicing standing on one leg, using a balance board, or trying yoga.
Stretching: Keep your muscles flexible and reduce the risk of injury by stretching 2-3 times a week.
By combining these activities with your walking routine, you’re setting yourself up for a healthier, happier life. Remember, every step you take is a step toward a brighter, longer future. So, what are you waiting for? Let’s get walking!
Schedule a Consultation with us!
Take a proactive step towards better health by scheduling a Neuro-Recovery Assessment at our clinic. Our dedicated team is ready to address your concerns and tailor a treatment plan that suits your needs. Don't wait – scheduling times may be limited so contact us to embark on your journey towards a healthier, happier you.
We're located at :
5963 La Place Court Suite 109 Carlsbad, CA 92008